Vegetable vs. Oatmeal — In-Depth Nutrition Comparison
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What are the differences between vegetable and oatmeal?
- Vegetable is higher in vitamin A, vitamin K, and fiber, yet oatmeal is higher in iron, vitamin B6, vitamin B1, vitamin B3, selenium, manganese, and vitamin B2.
- Vegetable's daily need coverage for vitamin A is 77% more.
- Vegetable has 59 times more vitamin K than oatmeal. While vegetable has 23.5µg of vitamin K, oatmeal has only 0.4µg.
- The glycemic index of vegetable is lower.
We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +177% |
| Contains more CopperCopper | +25.8% |
| Contains less SodiumSodium | -28.6% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more CalciumCalcium | +220% |
| Contains more IronIron | +626.8% |
| Contains more ZincZinc | +26.5% |
| Contains more PhosphorusPhosphorus | +51% |
| Contains more ManganeseManganese | +47.2% |
| Contains more SeleniumSelenium | +1566.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +64.6% |
| Contains more Vitamin EVitamin E | +442.9% |
| Contains more Vitamin KVitamin K | +5775% |
| Contains more CholineCholine | +412.8% |
| Contains more Vitamin B1Vitamin B1 | +266.2% |
| Contains more Vitamin B2Vitamin B2 | +79.2% |
| Contains more Vitamin B3Vitamin B3 | +255.5% |
| Contains more Vitamin B5Vitamin B5 | +109.9% |
| Contains more Vitamin B6Vitamin B6 | +291.9% |
| Contains more FolateFolate | +131.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.82mg | 5.96mg | 64% |
| Vitamin K | 23.5µg | 0.4µg | 19% |
| Vitamin B6 | 0.074mg | 0.29mg | 17% |
| Vitamin B1 | 0.071mg | 0.26mg | 16% |
| Vitamin B3 | 0.851mg | 3.025mg | 14% |
| Fiber | 4.4g | 1.7g | 11% |
| Selenium | 0.3µg | 5µg | 9% |
| Vitamin A | 214µg | 130µg | 9% |
| Manganese | 0.379mg | 0.558mg | 8% |
| Vitamin B2 | 0.12mg | 0.215mg | 7% |
| Folate | 19µg | 44µg | 6% |
| Calcium | 25mg | 80mg | 6% |
| Phosphorus | 51mg | 77mg | 4% |
| Vitamin C | 3.2mg | 0mg | 4% |
| Starch | 10.37g | 4% | |
| Choline | 24.1mg | 4.7mg | 4% |
| Potassium | 169mg | 61mg | 3% |
| Vitamin B5 | 0.151mg | 0.317mg | 3% |
| Vitamin E | 0.38mg | 0.07mg | 2% |
| Copper | 0.083mg | 0.066mg | 2% |
| Polyunsaturated fat | 0.072g | 0.426g | 2% |
| Fats | 0.15g | 1.36g | 2% |
| Sodium | 35mg | 49mg | 1% |
| Magnesium | 22mg | 26mg | 1% |
| Protein | 2.86g | 2.37g | 1% |
| Monounsaturated fat | 0.01g | 0.391g | 1% |
| Zinc | 0.49mg | 0.62mg | 1% |
| Saturated fat | 0.031g | 0.226g | 1% |
| Calories | 65kcal | 68kcal | 0% |
| Carbs | 13.09g | 11.67g | 0% |
| Net carbs | 8.69g | 9.97g | N/A |
| Sugar | 3.12g | 0.46g | N/A |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.029mg | 0.04mg | 0% |
| Threonine | 0.115mg | 0.083mg | 0% |
| Isoleucine | 0.139mg | 0.105mg | 0% |
| Leucine | 0.19mg | 0.2mg | 0% |
| Lysine | 0.17mg | 0.135mg | 0% |
| Methionine | 0.034mg | 0.04mg | 0% |
| Phenylalanine | 0.12mg | 0.13mg | 0% |
| Valine | 0.149mg | 0.151mg | 0% |
| Histidine | 0.073mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20.7% |
| Contains more CarbsCarbs | +12.2% |
| Contains more OtherOther | +17.5% |
| Contains more FatsFats | +806.7% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.3% |
| Contains more Mono. FatMonounsaturated fat | +3810% |
| Contains more Poly. FatPolyunsaturated fat | +491.7% |
